2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Vitamin B3, known as niacin, is a micronutrient that the body uses for better metabolism, proper functioning of the nervous system and antioxidant defenses.
It is extremely important to consume food regularly, rich in vitamin B3. The recommended daily intake for this vitamin is 16 mg for men and 14 mg for women.
Meet some the best sources of vitamin B3:
• Liver
85 g of cooked beef liver provides 14.7 mg of niacin or 91% of the recommended daily intake for men and more than 100% for women. Chicken liver provides 73% of the recommended daily intake for men and 83% for women for the same amount. The liver is also extremely rich in protein, iron, choline, vitamin A and other B vitamins.
• Chicken breasts
Chicken breasts are a very good source of both niacin and pure protein. 85 g of boiled and boned chicken breast contains 11.4 mg of niacin, which is equal to 71% of the recommended daily intake for men and 81% for women.
• Tuna
One can of tuna (165 g) provides 21.9 mg of niacin and over 100% of the recommended daily intake for men and women. Tuna is also high in protein, vitamin B6, vitamin B12, selenium and omega-3 fatty acids.
• Salmon
85 g of boiled wild salmon fillet contains 53% of the recommended daily intake for men and 61% for women. The same amount of farmed salmon contains about 42% of the recommended daily intake for men and 49% for women. Salmon is also an excellent source of omega-3 fatty acids, which help fight inflammation and reduce the risk of cardiovascular and autoimmune diseases.
• Pork
85 g roasted pork fillet contains 6.3 mg niacin or 39% of the recommended daily intake for men and 45% women. Pork is also one of the best sources of thiamine - also known as vitamin B1, which is a key vitamin for metabolism.
• Minced beef
85 g of cooked minced beef provides 6.2 mg of niacin. Minced beef is also rich in protein, iron, vitamin B12, selenium and zinc.
Recommended:
The Best Sources Of B-complex Vitamins
Vitamin B-complex is a set of 8 different water-soluble vitamins. It plays an important role in regulating cell metabolism, which is why it is important for energy supply. Together, different types of vitamin B provide a stronger immune system, better nervous system function and maintenance of metabolism.
The Best Sources Of Protein
Protein is a necessary part of every meal. They help build tissue and strengthen muscles, balance blood sugar levels and are indispensable. They are necessary for the beauty of the skin, teeth, hair, nails and good health. Unlike fats and carbohydrates, proteins contain nitrogen.
The Best Sources Of High Quality Protein
The protein provides energy, maintains mood and cognition (cognition). It is a vital nutrient needed to build, maintain and repair tissues, cells and organs throughout the human body. The key to taking enough high quality protein is to add to your diet both animal and plant sources of protein.
The Best Sources Of Protein For Weight Loss
If you are trying to lose weight, we probably do not need to remind you that consuming more protein can help you reach the desired weight. Protein, even from sources such as vegetables, is absorbed slowly and gradually to help you feel full for longer and less likely to reach for junk food.
The Best Sources Of Routine
Adherence to a diet rich in nutrients plays a vital role in health. Pay attention to the foods you eat daily and make sure you eat them rutin in sufficient quantities . Rutin is a flavonoid and antioxidant that can protect the body from inflammation, circulatory problems and cell damage caused by free radicals.
